April 17, 2012 at 11:43 am (canned diced tomatoes, chili powder, cubed cooked chicken, frozen corn, garlic, ground cumin, jalapeños, Mexican, olive oil, onion, sour cream, stovetop, tomato soup, tortilla chips, white wine, worcestershire sauce)
Serves 8.
1 t olive oil
1 C chopped onion
2 garlic cloves, minced
2 C shredded cooked chicken breast (about 10 oz)
1 C frozen whole-kernel corn
1/2 C dry white wine
1 T chopped seeded jalapeno pepper
1 t ground cumin
1 t Worcestershire sauce
1/2 t chili powder
3 1/2 C chicken broth
14.5 oz can diced tomatoes
10.75 oz can condensed tomato soup, undiluted
1 1/4 C crushed tortilla chips
1/2 C sour cream
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Heat oil in a large pot over medium-high heat. Addc onion and garlic; saute 2 minutes. Stir in chicken and next 9 ingredients (chicken through tomato soup); bring to a boil. Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour cream.
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May 8, 2011 at 10:47 am (broccoli florets, brown rice, canned garbanzos, carrots, cauliflower, coconut milk, cooked garbanzo beans, curry powder, fresh green peas, frozen broccoli, frozen peas, garlic, ground cumin, Indian, kale, light soy sauce, Main Dish, mushrooms, onion, potatoes, red pepper (cayenne), squash, stovetop, sweet potatoes, turmeric, vegetable stock)
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
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Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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May 8, 2011 at 10:36 am (Appetizers, black pepper, blender, canned garbanzos, cooked garbanzo beans, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, Quick Dishes, roasted red peppers, scallions, tahini, Vegetarian)
Makes about 2 cups (8 ¼-cup servings)
Spread hummus on whole-wheat pita bread or serve as a dip for vegetables. This version is lower in fat than most commercial varieties, which is important when it comes to reducing hormone-dependent cancer risk and keeping your immune system operating smoothly.
1 15-ounce can garbanzo beans, or 1½ cups of cooked garbanzo beans
1 tablespoon tahini
¼ cup lemon juice
3 green onions, chopped
1 tablespoon chopped garlic (about 3 cloves)
1 teaspoon ground cumin
½ teaspoon black pepper
½ cup roasted red peppers, packed in water
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If using canned garbanzo beans, drain them, reserving liquid, and rinse beans. Place beans, tahini, lemon juice, green onions, garlic, cumin, black pepper, and roasted peppers in food processor or blender and process until smooth. Add reserved bean liquid, or if using cooked beans, water or vegetable broth, as
needed for a smoother consistency.
Per ¼-cup serving: 80 calories; 2.1 g fat; 0.3 g saturated fat ; 23.3% calories
from fat; 0 mg cholesterol; 3.9 g protein; 12.5 g carbohydrate; 1.4 g sugar; 2.8 g
fiber; 32 mg sodium; 36 mg calcium; 1.6 mg iron; 23.5 mg vitamin C; 299 mcg
beta-carotene; 0.4 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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March 26, 2011 at 11:39 am (brown rice, cilantro, green bell pepper, ground cumin, long-grain white rice, Main Dish, mozzarella, olive oil, onion, oven, parsley, salt, stovetop, textured vegetable protein (TVP), tomato sauce)
Prep Time: 25 Min
Cook Time: 45 Min
Ready In: 1 Hr 10 Min
Yield: 4 servings
1/2 cup uncooked white rice
3/4 cup water
4 green bell peppers
1 onion, chopped
4 tablespoons olive oil
8 ounces textured vegetable protein
2 tablespoons chopped fresh parsley
2 cups tomato sauce
4 ounces shredded mozzarella cheese
salt to taste
ground black pepper to taste
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1. Combine rice and water in a small saucepan. Bring to a boil, reduce heat to low, and simmer for about 15 minutes.
2. Preheat oven to 400 degrees F (205 degrees C).
3. Cut tops off peppers, seed insides, and arrange peppers in a large baking dish. Chop usable portion of the tops.
4. Heat oil in a large skillet over medium heat. Saute chopped peppers and onions in oil until soft. Stir in textured vegetable protein and parsley. Reduce heat to low, and continue cooking for 5 minutes. Mix in cooked rice and 1 1/5 cups tomato sauce. Season to taste with salt and pepper. Spoon the mixture into the peppers, and top each with remaining tomato sauce.
5. Cover, and bake about 45 minutes. Uncover, top each pepper with mozzarella cheese, and bake until cheese is melted.
Variation: Use cilantro instead of parsley, brown rice instead of white rice and add about 1/4 tsp of cumin.
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February 21, 2011 at 6:57 pm (canned black beans, cheddar, chili powder, enchilada sauce, flour tortillas, ground beef, ground cumin, Main Dish, microwave, onion, oregano, oven, stovetop, sweet potatoes)
1 large sweet potato, peeled and cut into 1/2 in. cubes
1 Tbsp. water
1 lb. ground beef
1 medium onion, chopped
1 can (15 oz.) black beans, rinsed and drained
1 can (10 oz.) enchilada sauce
2 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp. ground cumin
3 flour tortillas (8 in.)
2 cups (8 oz.) shredded cheddar cheese
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In a large microwave-safe bowl, combine sweet potato and water. Cover and microwave on high for 4-5 minutes or until potato is almost tender.
Meanwhile, in a large skillet, cook beef and onion over medium heat until no longer pink; drain. Stir in the beans, enchilada sauce, chili powder, oregano, cumin and sweet potato; heat through.
Place a flour tortilla in a greased 9-in. deep-dish pie plate; layer with a third of the beef mixture and cheese. Repeat layers twice. Bake at 400 for 20-25 minutes or until bubbly.
Yield: 6 servings
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October 27, 2010 at 6:11 pm (bay leaf, chicken broth, cilantro, dried black beans, ground cumin, kosher salt, lime juice, onion, serrano peppers, slow cooker, soup, sour cream)
Cumin and fiery serrano chile infuse this simple soup as it cooks, and a dollop of sour cream provides a refreshing foil for the spicy flavors. For less heat, seed the chile first or use a milder pepper, such as jalapeno. You can also omit the chile altogether, if you prefer.
Serves 6.
1 lb dried black beans
4 C fat-free, less-sodium chicken broth
2 C chopped onion
1 C water
1 T ground cumin
3 bay leaves
1 serrano chile, finely chopped
2 T fresh lime juice
1 t kosher salt
1/4 C chopped fresh cilantro
3 T reduced fat sour cream
Cilantro sprigs (optional)
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1. Sort and wash beans; place in a large bowl. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain.
2. Combine beans, broth, and next 5 ingredients (through chile) in an electric slow cooker. Cover and cook on low 10 hours. Discard bay leaves. Stir in juice and salt. Ladle 1 1/2 C soup into each of 6 bowls; sprinkle each with 2 t chopped cilantro. Top each serving with 1 1/2 t sour cream. Garnish with cilantro sprigs, if desired.
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October 27, 2010 at 3:19 pm (allspice, allspice berries, cinnamon, dried thyme, garlic powder, granulated sugar, ground cumin, Main Dish, nutmeg, olive oil, oven, pork tenderloin, red pepper (cayenne), salt, stovetop)
Allspice, nutmeg and cinnamon–a combination often found in cold-weather baked goods–accent the savory rub mixture. Turn the pork frequently in the pan so the spices don’t burn and grow bitter. The rub also works well with heritage pork such as Duroc or Berkshire. If you don’t have whole allspice berries, pre-ground allspice will work.
Serves 4.
1 t sugar
1 t garlic powder
3/4 t salt
1/2 t freshly ground allspice
1/2 t ground cumin
1/4 t dried thyme
1/4 t freshly ground nutmeg
1/4 t ground cinnamon
1/8 t ground red pepper
1 (1 lb) pork tenderloin, trimmed
2 t olive oil
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1. Preheat oven to 350 degrees.
2. Combine first 9 ingredients; rub over pork. Let stand 20 minutes. Heat oil in a medium ovenproof skillet over medium-high heat. Add pork to pan; cook 4 minutes, browning on all sides.
3. Bake at 350 degrees for 15 minutes or until a thermometer registers 155 degrees (slightly pink), turning after 7 minutes. Let stand 10 minutes. Cut pork crosswise into 1/2″ thick slices.
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October 27, 2010 at 2:45 pm (Appetizers, canned garbanzos, extra virgin olive oil, food processor, garlic, ground cumin, lemon juice, Middle Eastern, no-cook, salt, tahini)
This dish makes a wholesome accompaniment for sandwiches and salads.
Serves 8.
3 T fresh lemon juice
3 T water
2 T tahini
1 t ground cumin
2 t extra-virgin olive oil
1/2 t minced garlic
1/4 t salt
1 (15 1/2 oz) can chickpeas, rinsed and drained
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1. Combine first 8 ingredients in a food processor; process until smooth.
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June 25, 2010 at 3:04 pm (canned black beans, cilantro, cooked black beans, fresh tomatoes, garlic, green bell pepper, ground cumin, jalapeños, lime juice, Mexican, no-cook, red onion, salsa, salt, serrano peppers, Side dish)
Serve this salsa as a side dish or topping for grain and/or vegetables. Canned beans are acceptable here.
Makes 4 cups.
2 C cooked or canned black beans, rinsed and drained if canned
1/4 C diced red onion
1/2 C diced green bell pepper
1 C diced tomato
1 large clove garlic, minced
1 t ground cumin
1/4 C chopped fresh cilantro
3 T fresh lime juice
1 T chopped chile pepper or to taste
Salt to taste
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In serving bowl, combine all ingredients. Cover and let stand at least 30 minutes to allow flavors to develop. If prepared more than a few hours ahead, chill and return to room temperature before serving.
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June 22, 2010 at 7:59 pm (beef broth, canned black beans, canned kidney beans, chicken broth, chili powder, cooked black beans, cooked kidney beans, corn on the cob, corn tortillas, frozen corn, garlic, green bell pepper, ground cumin, Main Dish, Mexican, onion, oven, stovetop, tomato sauce)
Packed with a savory bean and corn filling, these plump enchiladas will appeal to all who love Tex-Mex flavors. Serve with salsa.
Serves 4.
1 C diced onion
1 C diced green bell pepper
1 t minced garlic
1 T chili powder
1 t ground cumin
1/4 C broth
15-oz can black beans OR 1 1/2 C home-cooked beans with 3/4 C liquid
15-oz can kidney beans OR 1 1/2 C home-cooked beans with 3/4 C liquid
1 C canned tomato sauce
1 C corn kernels, fresh or frozen
8 corn tortillas
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Preheat oven to 450 degrees. Coat a 9 x 13″ baking dish lightly with cooking spray.
In large saucepan, combine onion, bell peppers, garlic, chili powder, cumin and broth. Bring to a simmer over moderately high heat and cook, stirring occasionally, until onion and peppers are tender, 3 to 5 minutes. Add black beans and kidney beans with their liquid, and tomato sauce. Bring to a boil. Reduce heat, cover and simmer 10 minutes to blend flavors. Stir in corn and simmer 2 minutes. Transfer mixture to a strainer set over bowl. Reserve liquid.
Heat tortillas according to package directions.
Put 1/2 C drained filling in each tortilla, then roll and place side by side in prepared baking dish. Drizzle enchiladas with reserved bean-tomato juices. Cover dish with foil and bake until heated through, about 15 minutes. Serve enchiladas right away.
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